Crepes for 5:2 diet dinner

Savory

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

“Savory” is the name for two different herbs: Summer Savory [Satureja hortensis] and Winter Savory [Satureja montana]. “Savory” connotes a rich blend of pleasing flavors. Today, we mean the latter.  Here are three savory, succulent fillings, which are versatile enough to use for breakfasts, to flavor baked eggs or an omelette; or at dinner, when they are so easy to fold into crêpes.

Bacon-Leek Crepes

BACON & LEEK FILLING: makes ~1.5 cups  ¼ cup = 62 calories 1.8 g fat 0.6 g fiber 1.7 g protein 6.4 g carbs 57 mg Calcium              This recipe is from Joanne Harris’s book French Market Cookbook and it is useful at breakfast as a bake or omelette filling and at dinner in gallettes/crêpes.  It is SO good! 2 oz American/streaky bacon                                                                                                                  3 cups sliced leeks                                                                                                                                1 clove garlic                                                                                                                                     ¼ cup Gruyère cheese, shredded                                                                                                                      2 tsp mayonnaise                                                                                                                          Saute the bacon in a large skillet, remove and slice. Saute leeks and garlic in the bacon fat until limp. Off heat, stir Gruyère and mayo into the mixture.

Ham Florentine Crepes

HAM FLORENTINE FILLING     makes 1.5 cups     Coming to us from Peter Christian’s     Recipes, it can fill crêpes or egg dishes.       ½ cup no-cheese Béchamel Sauce  [SIDEKICKS I, 17-Sept-’17]                                                         1 cup ham in 1/4” dice                                                                                                                     1 cup [5 oz] cooked spinach, fresh or frozen                                                                                       ½ cup chopped celery                                                                                                                      ¼ cup chopped onion                                                                                                                   celery salt + dill + granulated garlic + basil                                                                                            Be sure to squeeze the spinach until most of the liquid is out of it. [save the liquid] Spritz a sauté pan with non-stick spray and add some of the spinach liquid. Cook the celery and onion until the onions are transluscent, adding more spinach liquid as needed. Add the remaining ingredients and cook on low heat until warmed through.

Moussaka Bake w: melon

MOUSSAKA SAUCE          makes 3 cups;    ¼ cup = 110 calories   Mixed with eggs, it is a hit at breakfast. Or, have it as dinner.                 1 pound ground lamb                                                                                                                           1 pound eggplant                                                                                                                            ¼ cup onion, chopped                                                                                                                        1 c. marinara sauce [Saucy 6-Dec-’17]                                                                                     3/4 tsp [or more] ground cinnamon                                                                                                   Cook the lamb without added fat. Pour off the fat that accumlates and put the lamb in a strainer. Run it under hot water to remove excess fat, then crumble the meat. Peel and cube the eggplant. Chop the onion. Cook the two vegetables in a pan sprayed with non-stick spray until the onion is transluscent. [Add a little water if needed.] Pour in the marinara sauce along with the cinnamon, and continue cooking slowly until the eggplant is soft. Run the sauce through the blender/food processor, then add the meat and adjust for seasonings.

Ingredients for next week:

Breakfast, single portion for Monday: …………………   single portion for Thursday:

1 two-oz egg  + American/streaky
 bacon		1.5 two-oz eggs
tomato, fresh or puree   + Cheddar ground cumin
onion  +  sweet pepper  + filé powderpaprika
creole seasoning  +  apple or pearBing cherries or apple
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:       ………….                    single portion for Thursday:

andouille sausage  +  chicken  + hamcubes of leg of lamb  + zucchini
onion  + brown rice  +  celery +
garlic		red bell pepper  + garlic powder
sweet pepper  + crushed
tomatoes + chicken broth		corn-tomato salsa [Second Fiddles Jan-9-’19]
red pepper flakes  + Tabasco +
broccoli 
cajun seasoning + filé powder		rosemary  + red onion    + optional
tomato juice
Sparkling waterSparkling water

Rollo the Granger

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

On 11 July, 911 AD, we find ourselves in the region of Eure in the lower Seine valley. The Viking Rollo [Hrolf to his family] and his merry band of mauraders had made a sweet deal with the locals: you French give us the lower Seine River and the coastline, and we’ll stop raiding you. King Charles the Simple and his advisors agreed to the deal, and Rollo, a giant of a man who was so large that no horse could hold him [hence his nickname “The Granger” or Walker], became Duke of Normandy.   The day almost ended badly.  The haughty King Charles told his new vassal to kiss his foot.  The unbowed Rollo refused but told one of his henchmen to do it for him.  The henchman, unwilling to bow to honor the king’s foot as he sat astride his horse, instead grabbed the foot and raised it to his lips, almost tipping the king over!   Rollo was generous to his followers, and gave much land to his half-brother, Bernard, called ‘The Dane’ even though he was from Norway.  Bernard is my direct ancestor and he settled the town of  Thury which is named after his battle cry: Thor-aie!  The family name became ‘Harcourt‘, also a place name in Normandy and a well-known name in England. Rollo’s great-great-great-grandson became William the Conqueror, but that’s for another day.   

Since Rollo and Bernard woke up on July 11 as Norsemen, we will enjoy marinated herring for breakfast.  Since they went to bed on July 12 as Frenchmen, we will dine on crêpes made with Jarlsberg cheese, because Rollo and Bernard’s father was ‘Jarl’ [earl] of Møre, Norway. Enjoy your Fast Day, and shout ‘Thor-aie!!”

Herring Plate: 292 calories  8.4 g fat  4.9 g fiber  12.6 g protein  32.8 g carbs  199 mg Calcium PB  If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and this is prepared in no-time-flat. Get your doctor’s OK to eat herring if you are taking a MAOI antidepressant medicine, as herring is high in tyramine.herring Plate w: cherries

3 Finn Crisp crackers                                                                                                                                           1.25 oz herring marinated in wine [not sour cream]                                                                                    2 Tbsp whipped cream cheese                                                                                                                                    4 Bing cherries OR ½ cup strawberries, sliced                                                                                             3 oz  fruit smoothie or natural apple cider                                                                                            blackish coffee or tea or lemon in hot water                                                                                                  Do I need to describe this preparation? Spread the cream cheese on the crackers and pile on the herring. Delicious and so satisfying.

Crêpes w/ Ham & Cheese, home version: 283 calories  13 g fat  2.8 g fiber  15 g protein  27 g carbs [21 g Complex] 125 mg Calcium  PB  Not the street-food version of the crêpe, the filling is more like a Croque Monsieur.Ham&Cheese Crepes, home-made w: asparagus

2 crêpes, see Sidekicks, Sept 17, ’17                                                                                                                     1 oz ham, diced or ground                                                                                                                                       ½ oz Jarlsberg cheese, grated                                                                                                                              3 Tbsp Béchamel sauce, no cheese [see Sidekicks, Sept 17, ’17]                                                                    5 oz asparagus    OR     2 oz tomatoes  +  1 c. lettuce, shredded                                                                                              dressing: ½ tsp olive oil + 1 tsp cider vinegar + ½ tsp Dijon mustard

If the crêpes are in the freezer, thaw draped with a tea towel. If the crepe batter is frozen, thaw it, then cook the crepes, keeping them warm in a tea towel. Dice or grind the ham and grate the cheese. Combine ham, cheese, and Béchamel sauce. Divide it between the crepes and warm in a slow oven until warmed through and the cheese is melty. Cook the asparagus OR Whisk the salad dressing, then toss with the lettuce and tomato. Simple and good to eat.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 slicing tomato mild, buttery Azores cheese or Gouda
 1/2 Arnold multi-grain sandwich thin  Pimenta do Queijo  [red pepper sauce]
 Canadian Bacon  kiwi fruit
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 Roast venison   +  broccoli pork +  pork bone broth
 tomatoes   +  marinated mushrooms  broccoli
 roasted red pepper  cabbage
 dried pear  collard greens
 lettuce  onion
 olive oil + balsamic vinegar  carrots
Sparkling water Sparkling water

Foods that begin with “C”

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. So easy.

“Gimme a ‘C’!!” the cheerleaders used to yell at my high school. Whether or not that made the ‘Thundering Herd’ fight harder is unknown.  Is it time for you to ‘fight harder’ in your quest for improved health?  If so, I propose some foods which are sure to please: delicious and low in calories.

Creole ScrOmelette:   295 calories   8.8 g fat   1.9 g fiber  21 g protein   37.5 g carbs   246 mg Calcium   PB   James Beard’s comprehensive volume American Cooking was the source of this recipe. It is amazing!    Creole ScrOmelette 1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                              1 Tbsp diced tomatoes or 1 Tbsp tomato puree                                                                                                     1 Tbsp minced onion                                                                                                                                                 2 Tbsp green bell pepper, diced                                                                                                                             1 Tbsp diced bacon                                                                                                                                                   ½ Tbsp mozzerella cheese, grated                                                                                                                      pinch file powder + pinch chile powder                                                                                                        1/2 oz pear                                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                       blackish coffee or tea or lemon in hot water

HINT: dice all the vegetables and bacon the night before to save time in a.m. Spritz a saute pan with non-stick spray and add the chopped veg and bacon. Add the seasonings. Saute until beginning to brown. Whisk the eggs and pour them over the cooked ingredients. Sprinkle the cheese on top and scramble the eggs until done as you like them. Plate with portioned pear and your beverages of choice. Off to a tasty start.

Crêpes with Ham & Broccoli: 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium This utilizes the batter which we made for “Holy Crêpes” on October 13, 2015 and froze for later.Chciken& Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                               1.75 oz ham from deli [3% fat]                                                                                                                                    3 crêpes                                                                                                                                                                    2.5 Tbsp béchamel sauce with cheese**                                                                                                       1/2 oz cherry tomatoes

Prepare 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Cover the crêpes with foil so they don’t dry out and heat until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voilà!

**Béchamel Sauce with Cheese: makes 2 cups. Freezes well.                                                              1.5 cups chicken stock                    1  slice of carrot           1 slice of onion                                                   3 Tbsp butter              3 Tbsp white whole wheat flour                                                                                ½ cup skimmed milk          ½ cup half&half                                                                                                   1 wedge Laughing Cow cheese                                                                                                                    Cook down the stock, carrot, and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables.                                                                                                                    In another saucepan, melt the butter and whisk in the flour.                                                       Slowly add the stock and whisk at a gentle bubble for 5 minutes.                                                     Add the milk, half&half, and the cheese.                                                                                         Continue to whisk until slightly thickened.                                                                                         Freeze what you don’t use today in small portions for later use.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs 1 oz apple or pear
Cooked broccoli – tiny amount 1 oil-cured black olive
Cooked carrot – tiny amount Chevre cheese
2 Tbsp Curry Sauce [see Jan 28, 2017] Crushed tomatoes, canned
1 oz applesauce or pear Cooked spinach – tiny amount
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

¼ pound ‘dry’ sea scallops ½ oz salami
2 Tbsp curry powder, Indian 1/3 cup canned white beans
3 oz broccoli Lettuce radishes celery
Butter Mozzerella cheese
1 Tbsp white wine ½ oz cooked chicken breast
Red wine vinegar salad dressing
Sparkling water Sparkling water

 

 

Hemispherical

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

A sphere, as we all know, is a 3-dimensional, round shape.  Some people might describe their body shape as spherical.   In geometry, a hemisphere is half of a sphere.  In geography, a hemisphere means dividing the globe into two parts: either northern vs southern hemisphere; or ‘eastern’ vs ‘western’ hemisphere. [I put those in quotes since they are a matter of perspective — where does East begin???]  We have been enjoying foods from several hemispheres while enjoying the fact that the body has become less spherical. Have you seen results, too?  Today’s foods celebrate hemispheres in their shape.  What shape would you like to be?

Spinach Fritatta:   267 calories   9.4 g fat    1.5 g fiber   17.2 g protein    24 g carbs    311.5 mg Calcium     PB   GF    Long an item in food magazine brunch articles, it was time to take it to the Fasting table. Worth the wait: delicious and filling.spinach-fritatta-w-grapes

1 and ½ two-oz eggs                                                                                                                                             1.5 Tbsp fat-free ricotta                                                                                                                                          1/3 oz mozzerella, grated                                                                                                                                         ½ oz mushrooms, chopped                                                                                                                                ½ clove garlic, minced                                                                                                                                          ½ cup cooked spinach, pressed and drained                                                                                             salt to taste + nutmeg                                                                                                                                           ½ oz grapes                                                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                             3 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the cheeses, mushrooms, garlic, spinach, and flavorings. Spritz a 4” custard cup with non-stick spray and spread the cheese mixture evenly in the bottom. [I was cooking for 2 and used an oval 5×7” baking dish] HINT: do this the night before and leave on the counter. Set the oven for 375 degrees F. Beat the eggs until broken up and frothy. Pour over the spinach/cheese mixture and bake for about 20 minutes. Meanwhile, prepare the beverages and plate the grapes. Breakfast is great.

Crêpes w/ Chicken & Broccoli     295 calories     8.8 g fat    3.4 g fiber     21.6 g protein    36.6 g carbs     190.3 mg Calcium    While not entirely GF, the crêpes are low in gluten since the buckwheat is gluten free.      This utilizes the crêpe batter which we made using the recipe from Sidekicks II [October 4, 2018] and froze for later.  SO easy when you have prepared ahead of time. If the Béchamel Sauce was also in the freezer, so much the easier.Chciken& Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                                       1.75 oz chicken breast, cooked                                                                                                                                     3 crêpes prepared, or 3/4 cup crêpe batter                                                                                                     2.5 Tbsp Béchamel sauce, with cheese**                                                                                                                                        1/2 oz cherry tomatoes                                                                                                                                     Cook 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the chicken. Stir together with the Béchamel sauce and measure out 2.5 Tbsp. HINT: freeze the remainder in 1/2 cup portions for future recipes.  Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Heat filled crêpes until warmed through, about 15 minutes, covered with foil so they don’t dry out. Plate with the tomatoes. Voila!

**Béchamel Sauce with cheese: makes 1.75 cups. Freezes well.                                                                                       1.5 cups chicken stock                slice of carrot                      slice of onion                                                                            3 Tbsp butter       3 Tbsp white whole wheat flour                                                                                      ½ cup skimmed milk                            ½ cup half&half                                                                                1 wedge Laughing Cow cheese

Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup.               In another saucepan, melt the butter and whisk in the flour.                                                          Slowly add the stock and whisk at a gently bubble until thickened.                                                Add the half&half and the cheese. Continue to whisk until thickened.                                       Freeze what you don’t use today in small portions for later.

Shopping list for next week’s Fasting:     [portions for one person]                                    Breakfasts

1 two-oz egg ½ cup low-fat ricotta
1 Tbsp crushed tomatoes Blueberries, ¼ cup
½ anchovy fillet, canned or jarred
¼ oz cooked chicken breast 2 Large pinches cinnamon sugar
thyme, salt, pepper, rosemary, crushed red pepper 1 slice whole-grain bread, 70-calories/ slice
Strawberries, 2 oz Strawberries ¼ cup
 1 Tbsp low-fat cottage cheese
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinners:

3 oz shrimp, fresh or frozen olive oil
4-5 six” egg roll wrappers white wine vinegar
1 clove garlic          slice fresh ginger Fresh mint or dried dill
carrot        onion 1 cup  baby spinach
3 oz green cabbage 1.5 tsp Parmesan cheese, grated
oyster sauce, 1 Tbsp         1 Tbsp soy sauce Cucumber: cubed, 1 cup
canola oil  4 oz plain yogurt
3 oz tomatoes

dipping sauces:  Chinese mustard and/or 1 Tbsp wasabi or Sriracha  + 1 Tbsp plum sauce   [depending on your tolerance  for spicy-hot sauce

 5 falafel patties – make ahead using recipe from March 20, 2016 or take from freezer pre-made     [1 can chick peas    tumeric                      1.2 cloves garlic     celery      scallions      egg tahini      cumin   cayenne   pepper     salt]